{"id":996169,"date":"2025-08-12T12:50:34","date_gmt":"2025-08-12T12:50:34","guid":{"rendered":"https:\/\/ouraring.wpengine.com\/?p=996169"},"modified":"2025-08-12T17:35:28","modified_gmt":"2025-08-12T17:35:28","slug":"prenatal-fitness-guide","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/fi\/prenatal-fitness-guide\/","title":{"rendered":"Prenatal Fitness: Myths, Facts, and Your Trimester-by-Trimester Guide\u00a0\u00a0"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pregnancy is a marathon, not a sprint. Like any marathon, it\u2019s helpful to train your body to build strength, resilience, and endurance for the big race\u2014the birth and parenting!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hitting the gym might feel like the last thing you want to do if you\u2019re struggling with morning sickness or swollen feet, but research suggests it has major upsides. From <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35500685\"><span style=\"font-weight: 400;\">reducing anxiety, stress, and depression<\/span><\/a><span style=\"font-weight: 400;\"> to <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9772147\/\"><span style=\"font-weight: 400;\">improving birth outcomes<\/span><\/a><span style=\"font-weight: 400;\"> and accelerating postpartum recovery, exercise plays an essential role during pregnancy and beyond.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, discover the benefits of exercise during pregnancy, what types of workouts might be best, and how to adjust your exercise trimester-by-trimester.\u00a0<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td style=\"background-color: #e6ded3;\"><b>Member Tip: <\/b><span style=\"font-weight: 400;\">Oura\u2019s newly updated <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/oura-pregnancy-insights-feature\/\"><span style=\"font-weight: 400;\">Pregnancy Insights<\/span><\/a><span style=\"font-weight: 400;\"> feature supports mothers-to-be with data-backed insights, support, and education throughout every phase of their journey.\u00a0\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><b>Why Exercise Matters During Pregnancy\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"><span style=\"font-weight: 400;\">American College of Obstetricians and Gynecologists (ACOG)<\/span><\/a><span style=\"font-weight: 400;\">, staying active can reduce the risk of gestational diabetes, preterm birth, preeclampsia, and even cesarean sections.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To name a few more bonuses: It can also boost your mood, <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/sleep-better-during-pregnancy\/?srsltid=AfmBOoop4SXxfcBrS2aByRhz0X0lgtv4AAZuyaxqf38yKRMoKKHy-R7H\"><span style=\"font-weight: 400;\">improve sleep quality<\/span><\/a><span style=\"font-weight: 400;\">, enhance stamina for labor and delivery (remember, it\u2019s like a marathon!), build habits that will guide you postpartum, and increase your energy levels throughout, all while alleviating common discomforts like back pain and fatigue.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">READ MORE: <\/span><\/i><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/coffee-alternatives-for-pregnancy\/?srsltid=AfmBOorHXWtCMJ0wttuxxUR21qAcxdivZLRy-OtF5Y1BzNEs8qQwIqBv\"><i><span style=\"font-weight: 400;\">The Most Effective Coffee Alternatives for Pregnancy<\/span><\/i><\/a><\/p>\n<h2><b>How Much Exercise Should You Do in Pregnancy?<\/b><\/h2>\n<h2><b><img decoding=\"async\" class=\" wp-image-996194 alignright\" src=\"https:\/\/ouraring.wpengine.com\/wp-content\/uploads\/2025\/08\/unnamed-20.jpg\" alt=\"Oura Ring Prenatal Fitness\" width=\"353\" height=\"530\" \/><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The ACOG recommends:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for about 150 minutes of moderate aerobic activity per week, such as brisk walking, swimming, or cycling. This equates to about 30 minutes a day, five days a week. Shorter sessions spread throughout the day also work if that feels more manageable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re new to movement, start slow\u2014even 5\u201310 minutes a day can make a difference, and you can build up gradually over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re already active, you can likely stick with your usual routine\u2014with your provider\u2019s approval. Just be sure to listen closely to your body and fuel accordingly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise output can remain stable across trimesters, but intensity, positioning, and duration should be adjusted, especially in the third trimester when changes in balance, energy levels, and joint laxity become more pronounced. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on perceived intensity rather than specific heart rate.<\/span> <span style=\"font-weight: 400;\">You should be able to hold a conversation when exercising during pregnancy. This is known as the \u201ctalk test.\u201d Essentially, if you can chat but not belt out a song, you\u2019re in the right zone.<\/span><\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<td style=\"background-color: #e6ded3;\"><b>Member Tip: <\/b><span style=\"font-weight: 400;\">Integrate Oura with <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/thesculptsociety.com\/pages\/oura-partnership\">The Sculpt Society<\/a>, a feel-good fitness platform that includes a comprehensive prenatal program with over 250+ classes, including prenatal strength, sculpt, yoga, post-partum recovery, plus pelvic floor &amp; core support. All TSS x Oura Members receive daily workout suggestions aligned with your Oura Readiness Score, so you can move intentionally, recover fully, and stay consistent. Receive 50% off your first two months of The Sculpt Society app by using the code <i>OURA<\/i> at checkout.\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><b>The Best Exercises to Do During Pregnancy\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While there\u2019s no single best workout while pregnant, the \u201cbest\u201d approach is a balanced one. This means a trimester-specific blend of aerobic, resistance, mobility, and pelvic floor exercises that adapts to your body\u2019s changing needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are key elements in a fitness routine that can support your health, your baby\u2019s development, and postpartum recovery.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aerobic Exercise:<\/b><span style=\"font-weight: 400;\"> Continuous rhythmic activity that raises your heart rate and has you breaking a sweat, such as brisk walking, swimming, cycling, or dancing. Supports <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/heart-health?srsltid=AfmBOop0LimBGipLeyUS68G7CRz8n7RpQ3jPJI1nC8e6L_C6PdFQxA_A\"><span style=\"font-weight: 400;\">cardiovascular health<\/span><\/a><span style=\"font-weight: 400;\">, placental blood flow, and glucose metabolism.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/strength-training-for-metabolic-health\/?srsltid=AfmBOooAoaWKf_ItBZMk-lR6m3lzva-9DuAAoLXjcWXHbg2Sc-W82rdH\"><b>Resistance Training:<\/b><\/a><span style=\"font-weight: 400;\"> Strength-based exercises using bodyweight, resistance bands, or light weights to maintain muscle mass, joint stability, and posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility &amp; Mobility Work:<\/b><span style=\"font-weight: 400;\"> Stretching, yoga, and joint mobility movements to reduce tension, improve posture, and accommodate your changing body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic Floor &amp; Core Activation:<\/b><span style=\"font-weight: 400;\"> Focused work on deep core muscles (transverse abdominis) and pelvic floor (levator ani group) to support intra-abdominal pressure, bladder control, and labor preparation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water-Based Exercise:<\/b><span style=\"font-weight: 400;\"> Low-impact aquatic activities like swimming or water aerobics that reduce joint strain and help with swelling and circulation.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">READ MORE: <\/span><\/i><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/sleep-changes-throughout-pregnancy\/?srsltid=AfmBOopxlTHoIBSpd0dhINvEQqB1N60VR4F36LsazNKheTEl84_IlEG1\"><i><span style=\"font-weight: 400;\">What Happens to Your Body During Pregnancy, According to Oura Member Data<\/span><\/i><\/a><\/p>\n<h2><b>How to Adjust Prenatal Exercise by Trimester<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone wp-image-996455 size-full\" src=\"https:\/\/ouraring.wpengine.com\/wp-content\/uploads\/2025\/08\/Screenshot-2025-08-12-at-6.32.11-PM-e1755020088321.png\" alt=\"Exercise Type First Trimester Second Trimester Third Trimester Aerobic Exercise &quot;Continue or begin light to moderate activities (e.g., brisk walking, stationary cycling) &quot; &quot; Modify for growing bump: prioritize low-impact options like swimming or elliptical Change intensity if fatigued &quot; &quot; Focus on low-impact activities like walking, water walking, or prenatal dance Adjust the length of sessions as needed &quot; Resistance Training &quot; Maintain pre-pregnancy routine if already active or start with bodyweight if new Prioritize breath control and good form &quot; &quot; Switch to seated or supported positions Avoid supine exercises (lying on back) for long stretches of time after 20 weeks Reduce load to accommodate joint laxity &quot; &quot; Use resistance bands or dumbbells that match how you are feeling Focus on functional movement patterns: squats, glute bridges, modified push-ups Make sure you have support for prolonged standing or overhead pressing &quot; Flexibility &amp; Mobility Gentle stretching, yoga or mobility flows (e.g., cat-cow, hip circles) &quot; Stretch hips, chest, and back to relieve postural tension Consider props like blocks or bolsters for support &quot; &quot; Emphasize side-lying or seated positions Gentle hip openers, thoracic mobility, and back stretches Listen to your body with stretching and bending &quot; Pelvic Floor &amp; Core Activation &quot; Start diaphragmatic breathing and pelvic floor contractions (Kegels) Introduce transverse abdominal engagement with breath (e.g., 360\u00b0 breathing) &quot; &quot; Continue with core breathing Add pelvic tilts, heel slides, and side-lying leg lifts Make sure you feel stable if doing crunches or planks &quot; &quot; Focus on coordination of breath + pelvic floor Add labor prep moves (e.g., deep squats with support, birth ball hip circles) Limit prolonged bearing down or breath holding &quot; Water-Based Exercise &quot; Safe and cooling option if experiencing fatigue or nausea Swimming, water walking, or gentle aerobics &quot; &quot; Great for relieving joint pressure and swelling Helps regulate body temperature Can be used as main cardio if weight-bearing feels uncomfortable &quot; &quot;Supports circulation and reduces pelvic pressure Ideal for maintaining mobility and comfort Focus on gentle pacing and what feels right&quot;\" width=\"945\" height=\"1184\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">LEARN MORE: <\/span><\/i><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/ouraring.com\/blog\/oura-supports-members-during-pregnancy-and-beyond\/?srsltid=AfmBOorwjV_qhwAcSCxux2O_N2yxPVL9ZFyWyEgzgSflhwLb20w1r-TF\"><i><span style=\"font-weight: 400;\">How These Women Are Using Oura as a Guide During Pregnancy &amp; Motherhood<\/span><\/i><\/a><\/p>\n<h2><b>Exercises to Avoid During Pregnancy<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Most movements are safe with modification\u2014but some should be adjusted or skipped altogether, especially as your pregnancy progresses. If an exercise puts you at risk of losing your balance, falling, or getting hit in the abdomen, it is probably not a good exercise for pregnancy.<\/span><\/p>\n<table style=\"height: 476px; width: 100%; border-color: #000000; border-style: solid;\">\n<tbody>\n<tr style=\"height: 60px;\">\n<td style=\"background-color: #354970; height: 60px; border-style: solid; border-color: #000000; text-align: center;\"><span style=\"font-size: 14pt; color: #ffffff;\"><b>Exercises to Limit or Avoid<\/b><\/span><\/td>\n<td style=\"background-color: #354970; height: 60px; border-color: #000000; border-style: solid; text-align: center;\"><span style=\"font-size: 14pt; color: #ffffff;\"><b>How to Modify<\/b><\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"background-color: #f6f3ef; height: 56px; border-style: solid; border-color: #000000;\"><span style=\"font-weight: 400;\">Prolonged supine exercises (lying on your back) after 20 weeks<\/span><\/td>\n<td style=\"background-color: #f6f3ef; height: 56px; border-color: #000000; border-style: solid;\"><span style=\"font-weight: 400;\">Perform movements in side-lying, seated, or inclined positions instead, or break up time lying on your back with other movements<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"background-color: #e5ded4; height: 56px; border-style: solid; border-color: #000000;\"><span style=\"font-weight: 400;\">High-impact or contact sports<\/span><\/td>\n<td style=\"background-color: #e5ded4; height: 56px; border-color: #000000; border-style: solid;\"><span style=\"font-weight: 400;\">Switch to low-impact activities like swimming, walking, or indoor cycling<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"background-color: #f6f3ef; height: 56px; border-style: solid; border-color: #000000;\"><span style=\"font-weight: 400;\">Workouts in hot or humid environments (risk of overheating)<\/span><\/td>\n<td style=\"background-color: #f6f3ef; height: 56px; border-color: #000000; border-style: solid;\"><span style=\"font-weight: 400;\">Exercise in a temperature-controlled space, stay well hydrated, wear breathable clothing, and pause if you feel too hot<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"background-color: #e5ded4; height: 56px; border-style: solid; border-color: #000000;\"><span style=\"font-weight: 400;\">Heavy lifting with poor mechanics<\/span><\/td>\n<td style=\"background-color: #e5ded4; height: 56px; border-color: #000000; border-style: solid;\"><span style=\"font-weight: 400;\">Use lighter weights with controlled form; consider weight machines instead of free weights, prioritize proper posture and breathing<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"background-color: #f6f3ef; height: 56px; border-style: solid; border-color: #000000;\"><span style=\"font-weight: 400;\">Prolonged breath-holding under strain (Valsalva maneuver)<\/span><\/td>\n<td style=\"background-color: #f6f3ef; height: 56px; border-color: #000000; border-style: solid;\"><span style=\"font-weight: 400;\">Exhale during exertion and keep breathing continuously throughout movement<\/span><\/td>\n<\/tr>\n<tr style=\"height: 56px;\">\n<td style=\"background-color: #e5ded4; height: 56px; border-style: solid; border-color: #000000;\"><span style=\"font-weight: 400;\">Crunches or intense core exercises\u00a0<\/span><\/td>\n<td style=\"background-color: #e5ded4; height: 56px; border-color: #000000; border-style: solid;\"><span style=\"font-weight: 400;\">Focus on deep core engagement, pelvic tilts, <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.verywellfit.com\/how-to-do-the-bird-dog-exercise-3498253\"><span style=\"font-weight: 400;\">bird-dogs,<\/span><\/a><span style=\"font-weight: 400;\"> and modified side planks<\/span><\/td>\n<\/tr>\n<tr style=\"height: 80px;\">\n<td style=\"background-color: #f6f3ef; height: 80px; border-style: solid; border-color: #000000;\"><span style=\"font-weight: 400;\">Exercises with high fall or abdominal injury risk (e.g., skiing, horseback riding, boxing)<\/span><\/td>\n<td style=\"background-color: #f6f3ef; height: 80px; border-color: #000000; border-style: solid;\"><span style=\"font-weight: 400;\">Pause these exercises until postpartum, and exchange them for stable, predictable movements with low balance demands like walking or water workouts<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><b>7 Common Prenatal Fitness Myths, Debunked<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-996182\" src=\"https:\/\/ouraring.wpengine.com\/wp-content\/uploads\/2025\/08\/unnamed-19.jpg\" alt=\"Oura Ring Prenatal Fitness\" width=\"1600\" height=\"1066\" \/><\/p>\n<p><b>You shouldn&#8217;t exercise if you didn&#8217;t before pregnancy.<\/b><\/p>\n<p><b>False! <\/b><span style=\"font-weight: 400;\">The truth is that for most healthy pregnancies, it&#8217;s safe and encouraged to <\/span><i><span style=\"font-weight: 400;\">start<\/span><\/i><span style=\"font-weight: 400;\"> a moderate exercise program, like walking or prenatal yoga, even if this is brand new for you. Always consult your doctor first.<\/span><\/p>\n<p><b>Keep your heart rate below 140 bpm.<\/b><\/p>\n<p><b>False! <\/b><span style=\"font-weight: 400;\">This is an outdated guideline. Focus on the &#8221;talk test&#8221;\u2014you should be able to carry on a conversation while exercising. Your resting and exercise heart rates naturally increase during pregnancy, so focusing on those alone is less helpful.<\/span><\/p>\n<p><b>Don&#8217;t lift weights or lift anything &#8221;heavy.&#8221;<\/b><\/p>\n<p><b>False! <\/b><span style=\"font-weight: 400;\">Strength training is highly beneficial during pregnancy and may reduce risks like <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36111150\/\"><span style=\"font-weight: 400;\">preeclampsia<\/span><\/a><span style=\"font-weight: 400;\"> and gestational diabetes. Focus on proper form, controlled movements, and listen to your body. You&#8217;ll be lifting a baby soon enough!<\/span><\/p>\n<div class=\"short_info_wrap\" style=\"background:#a2d3e8;\"><div class=\"short_info_text\">Seuraa kiertoasi ja opi ymm\u00e4rt\u00e4m\u00e4\u00e4n kehoasi Ouran avulla<\/div><a class=\"btn_default\" href=\"https:\/\/ouraring.com\/product\/rings\" target=\"_blank\">Osta nyt<\/a><\/div>\n<p><b>Avoid all abdominal exercises.<\/b><\/p>\n<p><b>False!<\/b><span style=\"font-weight: 400;\"> While traditional crunches may not feel comfortable, safe and effective core exercises (like pelvic tilts and modified planks) are crucial for supporting your growing belly, improving posture, and aiding postpartum recovery.<\/span><\/p>\n<p><b>Exercise increases the risk of miscarriage or preterm labor.<\/b><\/p>\n<p><b>False!<\/b><span style=\"font-weight: 400;\"> For healthy, uncomplicated pregnancies, moderate exercise does <\/span><i><span style=\"font-weight: 400;\">not<\/span><\/i><span style=\"font-weight: 400;\"> increase the risk of miscarriage or preterm labor. In fact, it can reduce the risk of complications.<\/span><\/p>\n<p><b>You shouldn&#8217;t exercise on your back after the first trimester.<\/b><\/p>\n<p><b>False!<\/b><span style=\"font-weight: 400;\"> Prolonged lying flat on your back can compress a major blood vessel (vena cava) because the growing uterus puts pressure on it. For most people, some short periods of exercise while lying on your back are generally acceptable unless you feel dizzy or nauseous. Prop up your right side (right side higher) with a wedge if needed.<\/span><\/p>\n<p><b>Running is off-limits during pregnancy.<\/b><\/p>\n<p><b>False!<\/b><span style=\"font-weight: 400;\"> If you were a runner before pregnancy and have an uncomplicated pregnancy, you can usually <\/span><a rel=\"noopener noreferrer\" target=\"_blank\" href=\"https:\/\/www.nytimes.com\/video\/opinion\/100000009057955\/stephanie-bruce-pregnant-runner.html\"><span style=\"font-weight: 400;\">continue running<\/span><\/a><span style=\"font-weight: 400;\"> at a moderate, comfortable pace. It may not be the time for everyone\u2019s personal bests, but maintaining activity is good.<\/span><\/p>\n<p><em>RELATED: <a rel=\"noopener noreferrer\" target=\"_blank\" href=\"http:\/\/ouraring.com\/blog\/normal-pregnancy-symptoms-vs-red-flags\">Pregnancy Symptoms by Trimester: What&#8217;s Normal\u2014and What Might Be a Red Flag<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pregnancy is a marathon, not a sprint. Like any marathon, it\u2019s helpful to train your body to build strength, resilience, and endurance for the big race\u2014the birth and parenting!\u00a0 Hitting the gym might feel like the last thing you want to do if you\u2019re struggling with morning sickness or swollen feet, but research suggests it [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":996170,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14,87],"tags":[39],"reviewed-by":[2002],"class_list":["post-996169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-womens-health","tag-reproductive-health","reviewed-by-chris-curry-md-phd"],"acf":{"hipaa_compliant":false,"condensed_titles_for_the_app":"","show_updated_date":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - 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